Intermittent Fasting 16:8 Meal Plan

Full-fat Greek yogurt layered with banana, oats, and a sprinkle of chia seeds.

Ingredients:

• •200g plain Greek yogurt
• •1 banana
• •30g rolled oats
• •1 tbsp chia seeds

Use 0% fat Greek yogurt to reduce calories by ~40.

Grilled chicken breast over brown rice with roasted broccoli and a tahini drizzle.

Ingredients:

• •180g chicken breast
• •150g cooked brown rice
• •150g broccoli
• •1 tbsp tahini
• •lemon juice
• •garlic

Batch-cook chicken and rice on Sunday to prep lunches for the week.

Lemon-herb baked salmon fillet with steamed green beans and brown rice.

Ingredients:

• •180g salmon fillet
• •150g cooked brown rice
• •100g green beans
• •1 lemon
• •1 tsp olive oil
• •dill or parsley

Mashed avocado on 2 slices wholegrain toast topped with 2 poached eggs and chilli flakes.

Ingredients:

• •1/2 avocado
• •2 slices wholegrain bread
• •2 large eggs
• •chilli flakes
• •lemon juice
• •salt

Add smoked salmon for extra protein if not avoiding fish.

Fluffy quinoa with oven-roasted courgette, sweet potato, and red pepper, dressed with tahini.

Ingredients:

• •150g cooked quinoa
• •100g sweet potato
• •80g courgette
• •80g red pepper
• •1 tbsp tahini
• •1 tsp olive oil

Lemon-herb marinated chicken breast with oven-roasted courgette, peppers, and cauliflower.

Ingredients:

• •200g chicken breast
• •100g courgette
• •100g mixed peppers
• •100g cauliflower
• •1 tbsp olive oil
• •rosemary
• •lemon

Rolled oats cooked with water, topped with mixed berries, a handful of walnuts, and a drizzle of honey.

Ingredients:

• •80g rolled oats
• •150g mixed berries
• •20g walnuts
• •1 tsp honey
• •water

Prepare overnight oats the night before to save time.

Tinned tuna in spring water mixed with cucumber, sweetcorn, and light mayonnaise, wrapped in a wholegrain tortilla.

Ingredients:

• •1 can tuna in spring water (145g)
• •1 large wholegrain wrap
• •1/4 cucumber
• •30g sweetcorn
• •1 tbsp light mayonnaise
• •mixed leaves

Slow-cooked lean beef mince bolognaise with wholegrain spaghetti and a sprinkle of parmesan.

Ingredients:

• •150g lean beef mince (5% fat)
• •80g wholegrain spaghetti
• •200ml tomato passata
• •1 onion
• •2 cloves garlic
• •1 carrot
• •10g parmesan

Full-fat Greek yogurt layered with banana, oats, and a sprinkle of chia seeds.

Ingredients:

• •200g plain Greek yogurt
• •1 banana
• •30g rolled oats
• •1 tbsp chia seeds

Use 0% fat Greek yogurt to reduce calories by ~40.

Chickpeas, cherry tomatoes, cucumber, red onion, kalamata olives, and feta with lemon-olive oil dressing.

Ingredients:

• •240g canned chickpeas
• •100g cherry tomatoes
• •1/2 cucumber
• •1/4 red onion
• •30g feta cheese
• •15 kalamata olives
• •2 tbsp olive oil
• •lemon

Pan-seared salmon fillet with oven-roasted sweet potato and steamed broccoli.

Ingredients:

• •180g salmon fillet
• •200g sweet potato
• •150g broccoli
• •1 tsp olive oil
• •lemon
• •garlic

3 eggs scrambled with spinach, served on 2 slices wholegrain toast with sliced tomato.

Ingredients:

• •3 large eggs
• •2 slices wholegrain bread
• •50g spinach
• •1 medium tomato
• •1 tsp olive oil

Add a pinch of turmeric to eggs for anti-inflammatory benefit.

Grilled chicken breast over brown rice with roasted broccoli and a tahini drizzle.

Ingredients:

• •180g chicken breast
• •150g cooked brown rice
• •150g broccoli
• •1 tbsp tahini
• •lemon juice
• •garlic

Batch-cook chicken and rice on Sunday to prep lunches for the week.

Juicy garlic-butter prawns on a bed of quinoa with wilted spinach and lemon.

Ingredients:

• •200g raw king prawns
• •150g cooked quinoa
• •100g spinach
• •3 cloves garlic
• •1 tbsp olive oil
• •lemon

Rolled oats cooked with water, topped with mixed berries, a handful of walnuts, and a drizzle of honey.

Ingredients:

• •80g rolled oats
• •150g mixed berries
• •20g walnuts
• •1 tsp honey
• •water

Prepare overnight oats the night before to save time.

Romaine lettuce, grilled chicken, parmesan shavings, and wholegrain croutons with light Caesar dressing.

Ingredients:

• •160g chicken breast
• •100g romaine lettuce
• •20g parmesan
• •30g wholegrain croutons
• •2 tbsp light Caesar dressing

Lemon-herb baked salmon fillet with steamed green beans and brown rice.

Ingredients:

• •180g salmon fillet
• •150g cooked brown rice
• •100g green beans
• •1 lemon
• •1 tsp olive oil
• •dill or parsley

Mashed avocado on 2 slices wholegrain toast topped with 2 poached eggs and chilli flakes.

Ingredients:

• •1/2 avocado
• •2 slices wholegrain bread
• •2 large eggs
• •chilli flakes
• •lemon juice
• •salt

Add smoked salmon for extra protein if not avoiding fish.

Hearty red lentil soup with cumin, coriander, carrots, and a squeeze of lemon.

Ingredients:

• •150g red lentils
• •2 carrots
• •1 onion
• •2 cloves garlic
• •1 tsp cumin
• •1 tsp coriander
• •vegetable stock
• •lemon

Lemon-herb marinated chicken breast with oven-roasted courgette, peppers, and cauliflower.

Ingredients:

• •200g chicken breast
• •100g courgette
• •100g mixed peppers
• •100g cauliflower
• •1 tbsp olive oil
• •rosemary
• •lemon